P
piage
Guest
Hi guys,
I'm new here, and maybe new to the fitness world. I would like to get my workout reviewed by more experienced people. I just use bodyweight exercises, I want to gain some mass and muscles but not like a body builder.
I'm 30, 1.80m tall, 70kg. I'm quite lean but no muscles.
So my weekly workout look like this:
Monday, Wednesday, Friday (outdoor gym):
– 10 minutes warm up run
– Pull ups ( 4-5 reps, then I die)
– Push ups (15 reps)
– Squats (15 reps)
– Chin ups (2-3 reps, then I die)
– Dips (2-3 reps)
I repeat this 3 times (a part from the warm up run)
Tuesday, Thursday
– warm up
– various planks
– Inverted row
– stretching exercises
– push ups (15x3)
I bought a pair of gym rings and I'll try to use them on the outdoor gym instead of using the bar.
My goal is to gain some mass, I'd be happy to gain 5-10 kgs no more.
I don;t eat much meat, maybe once a week, but I'm getting some whey protein as supplement.
I want to focus on my upper body, since my legs are already muscular (don't know how), especially I'd like to have a strong back, hence my focus on chinup/pullup.
Thanks guys!
I'm new here, and maybe new to the fitness world. I would like to get my workout reviewed by more experienced people. I just use bodyweight exercises, I want to gain some mass and muscles but not like a body builder.
I'm 30, 1.80m tall, 70kg. I'm quite lean but no muscles.
So my weekly workout look like this:
Monday, Wednesday, Friday (outdoor gym):
– 10 minutes warm up run
– Pull ups ( 4-5 reps, then I die)
– Push ups (15 reps)
– Squats (15 reps)
– Chin ups (2-3 reps, then I die)
– Dips (2-3 reps)
I repeat this 3 times (a part from the warm up run)
Tuesday, Thursday
– warm up
– various planks
– Inverted row
– stretching exercises
– push ups (15x3)
I bought a pair of gym rings and I'll try to use them on the outdoor gym instead of using the bar.
My goal is to gain some mass, I'd be happy to gain 5-10 kgs no more.
I don;t eat much meat, maybe once a week, but I'm getting some whey protein as supplement.
I want to focus on my upper body, since my legs are already muscular (don't know how), especially I'd like to have a strong back, hence my focus on chinup/pullup.
Thanks guys!